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Variety and choice is wonderful. Confusion about how to eat has destroyed nations. Knowing just a few things about how to eat, exercise and think will protect you from suffering and treatments.

The following are basic guidelines based on reliable journal research that we did over the past 24 years. We are not selling anything and not sponsored.
Our goal is to help you realize fructose is a sweet molecule that is ruining our health and economy. Then you might reverse this by doing three things. Limit fructose to less thans what's in an apple a day (11 grams in one medium sized apple). Insist required food labels include glucose, fructose and galactose (not just sugar). Refuse to buy juices, drinks and processed foods until fructose is removed or replaced by glucose.
Dietary fructose has been shown to be adverse in many studies since since 1960. Even 20 grams of fructose a day has been shown to increase expression of some chronic diseases 10 fold. It also messes with normal appetite controls. This means folks eat more of everything. Unfortunately powerful groups want you to eat fructose because your consuming it is very profitable for them. To understand how such things happen, consider reading. FITorSICK.com, MEEU.com and "Golden Eggs"

Most mothers avoid alcohol during pregnancy and don't put alcohol in baby's bottle or school lunch because they believe alcohol is toxic. Like alcohol, fructose messes with the unborn, can be addicting and is actually causing more liver disease than alcohol. Would any mother feed herself or children foods heavy in fructose?

If she knew it might injure her child's liver and greatly increase their chance of getting asthma and diseases like diabetes, obesity, heart disease 10 fold or more? see what Jack LaLanne had to say in 1950s and what CBC discusses (45 minutes)...https://www.youtube.com/watch?v=xDaYa0AB8TQ

It isn’t necessary to eat any fructose. Fructose is not an essential nutrient.

·Human cells do need small amounts of fructose to make genetic material before they replicate (divide).Some gut cells replicate every three days.Endothelial cells that line blood vessels replicate every 5 years.

Normal cells make the fructose needed to replicate from glucose much like fructose is made from corn syrup (glucose) by HFCS industry. When blood glucose is elevated the sorbitol pathway is pushed forming unwanted fructose in cells. An early effect of eating fructose in many is dysfunction of incretin cells in gut resulting in a loss of rapid control of blood glucose after eating carbohydrates. Except for sperm cell (which are replicating frequently), there isn’t any fructose sitting around in healthy cells. Cells in poorly controled diabetics are loaded with fructose. Don't eat fructose and don't make unneeded fructose in your cells. Keep blood glucose low by diet, exercise and if necessary medications.

Many cancer cells are not able to make fructose from glucose. Such a cancer is unable to grow unless one of the following happens. The patient eats fructose or has high blood glucose that produces fructose in normal cells and gets into blood stream. Without fructose these cancers cannot grow or spread.

So how does one cut through the confusion about food?Be aware that only molecules, invisible to the eye, make it from your gut to your cells. In this sense food is always "processed" down to sub-microscopic molecules before it is transported to your 100 trillion cells. Cells don't know if an essential molecule like vitamin C comes from cabbage, orange or a vitamin pill. Depending on what was available, human cultures that survive have found these essential molecules in available "FOOD".

So look at grains, fruits, vegetables, meats, vitamin pills etc as "CONTAINERS". They may contain molecules our cells need, molecules they can use in a pinch and molecules they should avoid.

Be aware that plants make everything they need and we need by merely providing their cells with air,water, dirt and sunlight. WOW! Our cells can't make building blocks like plants do. So we need to provide our cells with air, water and about 40 specific molecules, many that plants gather or make.

Be aware plants also make toxins (pesticides) to protect themselves from predators. Some natural toxins or phytochemicals, at the right dose, can be used as medications to prevent or treat disease. Like any medication, there can be undesired side effects. If you are healthy you don't need special herbs. Fortunately, life developed impressive defenses against many of the toxins found in the plants we eat. So a toxin that kills cancer cells in a lab, may be quickly removed by your defenses.

Be aware all the molecules our cells need can be obtained in very inexpensive containers such as grains, legumes, vegetable oil and a few inexpensive pills. So expensive foods may be enjoyable, but not necessary for excellent health. Marketers and the scientists they support will have you believing that to be healthy you have to eat lots of expensive fresh fruits and vegetables.

1. Needed Molecules ... Forty Building Blocks…There are only about 40 specific molecules found in plants that our cells need along with water and oxygen to be healthy. Plants do well with just dirt, air, water and sun light. We need forty "Building Block" molecules. The “needed forty” include 10 amino acids, 2 fatty acids called linoleic & linolenic, 13 vitamins, 15 minerals and glucose. This has been accepted for 40 years. The needed forty are found in "Containers" known to us as grains, vegetables, fruits, ice cream, candy, meat, vitamin pills, vegetables etc.. If you don't get any of an essential nutrient (vitamin C for example ), you will die! If you don't get enough of an essential you may live just as long but will not be as healthy as you can be. USDA provides data on your needs. see http://fnic.nal.usda.gov/interactiveDRI/
Free sites like Cronometr.com also can be helpful. It helps when you want to get all your essential nutrients while reducing total calories to reduce body fat .

Need to Avoid Molecules... There are also lots of molecules naturally in food containers that have adverse effects. You are right to be concerned about food safety. However fructose is the main reason for the poor health in developed countries, not pesticides, processing, additives, contaminants, stress, plastics, large portions, GMO foods, food without "Organic" label or mysteries. You don't need most of the stuff you are being sold for health reasons. Next time you are tempted to buy anything to improve your health, remember the following. I do, because I am tempted like you. Take heart disease for example...

Farmers in India survive on an ancient diet of grain, salt, water and a few vegetables. No supplements, no fruit juice, no meat, no diary, no medicines etc. Surprisingly the farmers have 1% CAD (heart disease). Matched folks in Indian city have 11 times more. Matched Indians living in England have 17 times more. Silicon Valley may face 20 times more and has built huge centers just to treat CAD in folks from South East Asia. By doing yearly diet surveys researchers found that year after year the amount of fructose ate by farmers who moved to city increased. By simply eating fructose molecules, south east Asians go from very healthy to generally sick, fat or not. Another observation is that in many poor countries is that incidence of diabetes is 1%. When the economy improves they can afford a little sugar (50% fructose). When daily fructose increases from almost none to 20 grams (amount in 12oz Coke or 2 medium apples) the prevelance of diabetes increases 11 Fold! So even small amounts of fructose cause big problems. seehttp://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0057873

I remember these things and quickly forget about buying the latest herb or phytochemical wonder reported in university health letters or on TV. I Simply get the molecules my cells need, avoid what is most adverse and do effective exercise. Don't be mislead!

Inactive Needs…Be aware you need building block or essential molecules whether you are active or not. Learn what your resting needs are. They won’t change unless you gain or loose muscle. So take a little time and learn it well. The amounts can be calculated accurate enough by first estimating your healthy weight in pounds. Call this “Ideal”. Be aware that any regular diet you choose to eat or any diet you try must supply your inactive needs if you are to remain healthy. If you, for a good reason, want to loose fat there is only one healthy fat reduction plan and thousands of unhealthy ones. It is to eat your inactive needs, and half the extra calories needed in form of starch, glucose or protein. No additional fat. The other half of energy needed comes from your fat. People with high fasting glucose do better getting needed glucose from protein, bran and vegetables.

Many folks on a high fructose diet loose rapid acting insulin response and muscles become insulin resistant. This leads to high blood glucose after eating white flour, white rice, potatoes etc..

Beside usual activity, completely exhaust each muscle group at least once a week to preserve muscle mass and improve health. See "Exercise"

All rapid weight loss diets burn more of your muscle than fat. Why? You have to burn nine times as many calories to remove a pound of fat as to remove a pound of muscle.

3.Protein Needs. To estimate a liberal protein need multiply “Ideal” by 0.15. Goal is simply what you estimate is your normal weight in pounds. Ideal times 0.15 gives you the grams of amino acids (protein) YOU need each of three meals.The protein needs to be of good quality, meaning the correct mix of amino acids. Remember to spread your protein out. If you don’t eat enough carbohydrates, ingested protein is converted to glucose and fat. Excess protein is costly and not necessary. Sources… grains, beans, flesh, nuts, milk protein including whey. Grains are low in amino acid lysine. Beans (Legumes) and poultry are high in lysine. ¼ pound of lean meat contains about 25 grams of protein. Dry wheat is about 12% protein. Miller's bran about 15%, wheat germ, oat bran and rice bran about 17%. Soy protein isolate is about 90% protein. Dry beans and nuts are about 20% or more. You can be very healthy without fish, meat, poultry or dairy!It is far more efficient, safer, less expensive and more sustainable to obtain our essential proteins directly from plants rather than second hand from animals. Meat does not contain carcinogens, but (meat juice) when heated to high temperature produces carcinogens.

4. Fat Needs. “Ideal” times .015 = teaspoons of SoyBean Oil (SBO) you need each meal.SBO (cheap vegetable oil) is convenient because it is 57% Essential Fatty Acids or EFA in the right ratio of linoleic to linolenic. Your cells need about 10% of your base calories in EFA. Most people don't get enough linolenic. If SBO is your only source of EFA, you will need about 20% (not more) of your inactive calories in SBO. Additional fat is best provided by oleic acid (such as olive oil). If you are very active as much as 40% of your calories can come from healthy fats. If you want more linolenic acid, add flax seed oil (1-2 teaspoons per day). For frying use olive oil or high oleic sunflower oil. Do not use SBO, flax, canola, corn or walnut oil for frying...they become toxic at high heat. Avoid transfatty acids produced by bacteria and found naturally in animal fat. Most in lamb, less in beef, less in turkey less in chicken and far the least in pork fat. You have already been told to avoid man made partially hydrogenated fats. Completely hydrogenated fats are not trans fats. If you like nuts, walnuts provide essential fatty acids, but cost more than SBO.5. CARB NEEDS ...Ideal times 0.5 = grams of carbohydrate (CHO)… (Ideally from whole grains) per meal. The brain runs on glucose. Starch digests into glucose.Source …grains, bran (great for T2D), potatoes, glucose, corn syrup (not HFCS), beans and some vegetables. Avoid HFCS, cane and beet sugar (sucrose), milk sugar (lactose and galactose), fruit sugar (fructose), agave and sorbitol (turns to fructose and used to avoid sugar label). You can be healthier without fruit or milk (Unless you remove the fructose, galactose and trans-fats)! Even a small amount of fructose in a meal makes more of all carbs eaten turn to fat. When label reads sugar it usually is 50% or more fructose. The fiber in fruit is not necessary and does not make fructose safe. Corn syrup is also sugar, but has no fructose, only glucose. Grains are mostly starch which is processed into glucose molecules by our guts.

6. Active Needs…When you are active your muscle cells need additional carbohydrate (glucose not fructose or galactose) and fat. The cells that line our blood vessels for example need fructose about every 5 years (when they divide). The needed fructose is made just in time from blood glucose. You don't need to eat any fructose. Muscle cells burn about ½ fatty acids and ½ glucose. Avoid adding over 50% fat calories or you may burn muscle.

7. How do I get my essential vitamins? To be sure you get Essential Vitamins and trace minerals take a quality complete multivitamin with trace minerals once a day (men and post menopausal females should avoid those that include iron). You may supplement the pills with vegetables. You can be very healthy without fruit. Some phytochemicals found in grains, vegetables and fruit are helpful in prevention or treatment of some diseases triggered by an adverse diet. An example would be anti-VegF chemicals found in green tea, cocoa, Lima beans and turmeric. Others are arginine, glutamine and Q-10 found in abundance in wheat. Many "Organic" vegetables are selected to have more natural pesticides or toxins. Unfortunately these pesticides can not be washed off. I really don't have enough data to recommend organic vegetables. Just wash your vegetables well.

8. Table salt (NaCl) need is 1/3 teaspoon (or 330 mgm) per meal. More if you work hard in hot weather. If you eat prepared foods you already get plenty. Read the labels.

9. Potassium (K) 3,500 mgm (4700mgm latest AI, probably increased because folks eat so much salt) per day. Beans, potatoes, brans and grains are good source. If you are on a diet or inactive it is difficult to get enough (K). Potassium citrate is about 1/3 (K) by weight and can be safely used if you don’t exceed (4.7) grams (K) per day from all sources and spread the dose out. Potassium citrate (high quality) can be obtained in 500 gram packs reasonably from purebulk.com. Blood pressure is more likely to be normal when Potassium and Sodium intake are normal. When your doc say reduce your salt he doesn't mean NO SALT.

10. Calcium (Ca) 1200mgm. If you do not get enough calcium in your regular diet you can take calcium carbonate (least expensive) or calcium citrate (best absorbed) pills to bring total up to 1200 mgm. Medication for heartburn, GURD or ulcer reduce acid and ability to take up calcium. Calcium citrate is better absorbed. Many folks are vit D deficient and vit D3 200 units is recommended. Like other deficiencies this has many adverse effects. Phosphorus (Ph) 1200 mgm not a problem. Magnesium (Mg) 400 mgm. Grains, beans and potatoes provide good sources of magnesium.

11. You might be a little smarter if you get enough choline. 550mgm per day recommended. However since bacteria in gut are able to convert betaine (found in large amount in whole wheat and bran) into choline so you probably get enough if you eat wheat. Expectant mothers need adequate choline for fetus to meet intelligence potential. Good source is one egg a day if you don't eat whole wheat. Soy lecithin (available in bulk in some health food stores) is an option to eggs. Choline can increase tri-met

hylamine-N-oxide (TMA) which may increase heart disease.12. Fiber?Fiber is not an essential food molecule. It helps by slowing the digestion of carbohydrates and prevents constipation. “Experts say” eat 20 – 30 grams of fiber a day. The bottom line is … Consume enough fiber and water to produce, without straining, a nice, soft, formed stool daily when you have the urge. If you don’t go when you have the urge you may become constipated. Whole grains and bran provide plenty of fiber. Wheat bran has fiber plus lots of essential nutrients and beneficial phytochemicals and reduces all cause mortality. Fruit fiber does not. When taken at 20grams per day, wheat bran dramatically reduces blood glucose in T2Diabetes studies. Non-bran fiber does not. If more fiber is needed for bowels add psyllium husks (Metamucil or generic substitute). Drinking more water also helps.

13. Adjusting consumption to your personal needs. If possible eat at least your “inactive needs”. If you want to loose fat see below. If you are active you need additional carbohydrate or additional carbohydrate and fat. Normally the extra calories needed are determined by appetite. If appetite controls are dysfunctional from years of heavy fructose ingestion, you can use your conscious brain to count calories and exercise to compensate. First stop eating fructose, galactose and transfatty acids. If problems persist the following may be helpful.

14. If you want to stay at your current weight, eat "inactive" amounts suggested above and see what happens. If you become hungry or loose weight …you add equal calories of starch (glucose) and FAT (olive oil is ideal) to maintain your ideal weight. If you gain… increase activity and or decrease the fat and glucose-starch a little.

15. If you want to gradually decrease body fat without exercise. Eat resting diet as suggested above and see what happens. If you become a little hungry and loose weight slowly, that’s good. If you become very hungry or loose a pound or more per week without exercise, you need to nibble on more starch or protein. All reduction diets claiming more than a pound loss per week without exercise are deceptive. The loss is your muscle and health, not fat. Any healthy fat loss diet contains your basic molecular needs and avoids fructose, galactose and transfats. If you don’t loose on resting diet above, gradually increase your activity until you are a little hungry and loose weight gradually. The other option is reduce fat intake to only 5 grams (one teaspoon) of flax seed oil (mostly linolenic acid) daily. Hope that the stored fat you mobilize contains enough linoleic acid for your needs. Without exercise fat loss will be slow and less than one pound of fat per week, but you will be healthier than when you were gaining. Unless you are allergic to gladin (celiac disease) be sure your fat reduction diet includes brans. By eating brans and wheat germ, you get lots of essential nutrients with 1/3 the calories.

Keep score because it helps. Weigh daily, same time and place and record. Once a week lay flat on back, make your waist as small as possible, measure at umbilicus and record. To loose more than a pound of fat per week you need continuous activity.

16. If you want to be healthy it helps to know what effective exercise is and do it. The effects of exercise have been intensively researched in the last 15 years. What is most important can be learned and incorporated. Ideally do very specific exercises during every day as a way of life. They are free and not hard to learn. They reduce chance of diseases and injuries.

17. Ethnic Diets The current downturn in economy is an opportunity for many to return to ethnic and ancient agrarian diets that continue to work great after thousands of years. Basic food can be very tasty and include the sugar glucose (the sugar the brain and muscles use) instead of fructose (fruit sugar) and galactose (milk sugar). A great example of fructose free candy is "Red Vines" made from corn syrup and wheat. Another is called "Smarties". Ask for bulk glucose at your health-food store. If they don't carry it they can quickly get it from distributers. Throw out your cane sugar and learn to use glucose. It is sweet enough for most people.

18. Choice and Variety A nutritionally complete basic food diet has lots of containers to select from and mix. Choices including vegetables, grains, bran, beans, nuts, SBO, whey, peanuts, popcorn, glucose, spices, complete vitamin-micro-mineral pill, Calcium-Magnesium-Vit-K pill etc. Delicious fruit might be enjoyed much like candy is now. It may not be good for you (because of fructose) but it sure tastes good. After resting needs, calories for exercise can come from the many tasty combinations of starch, glucose, fat, protein and flavorings. In time all our delicious modern special foods will be optionally available without fructose, galactose and transfats. Most foods that many avoid for health reasons are only adverse because they now contain fructose, galactose or transfats.

Even a little fructose increases enzymes in liver that turn more of all carbohydrates eaten into fat. Cell metabolites of fructose are also adverse to all cells, not just the blood vessels (endothelial cells). Appetite control cells become dysfunctional and thus ingested fructose promotes abnormal obesity and diabetes. Obesity and diabetes in US follows closely the amount of fructose consumed. High blood glucose elevates fructose in your cells even without ingesting fructose. Thus both ingested fructose and high blood glucose (diabetes) cause elevated fructose in many cells resulting in cell and messenger protein dysfunctions that then trigger disease.

*Like many, I love the taste, texture and smell of fruit.Fruits also contain phytochemicals. Some phytochemicals are beneficial in preventing or treating disease conditions. If one believes a certain fruit contains a wanted phytochemical, it would be nice to consume same without fructose. This is where fructose free fruit juices or fruit desserts would be nice. Until we have fructose free options, I will play it safe and limit fructose to 10 grams or less per day (a few berries, or pieces of fruit if they are offered). Even at 10 grams of fructose per day (20 grams of sucrose), prevelance of many chronic diseases increases maybe 4 fold. Again, fruit is not essential or needed. It just tastes good and contains phytochemicals that may be useful, but can be obtained in other foods. Folks who depend on fruit for some essential molecules will be healthier if they eat fruit. They would be even healthier if they avoided fruit and obtained all their essential molecules from containers without fructose.*It is fair to say abnormal obesity (fat inside abdominal cavity) is usually a sign that an individual at some time consumed a high fructose diet. Usually soda or fruit juices. Try to limit fructose to 10 grams per day (the average consumed in USA in 1900 was 15 grams). One medium apple a day is 10 grams of fructose. (Two apples a day about same amount of fructose as a soda.)
Fructose Free Foods
Fructose Free Candy ... consider Red Vines, Smarties
Amount of fructose in common fruits

Fruit

Serving Size

Grams of Fructose

Limes

1 medium

0

Lemons

1 medium

0.6

Cranberries

1 cup

0.7

Passion fruit

1 medium

0.9

Prune

1 medium

1.2

Apricot

1 medium

1.3

Guava

2 medium

2.2

Date (Deglet Noor style)

1 medium

2.6

Cantaloupe

1/8 of med. melon

2.8

Raspberries

1 cup

3.0

Clementine

1 medium

3.4

Kiwifruit

1 medium

3.4

Blackberries

1 cup

3.5

Star fruit

1 medium

3.6

Cherries, sweet

10

3.8

Strawberries

1 cup

3.8

Cherries, sour

1 cup

4.0

Pineapple

1 slice
(3.5" x .75")

4.0

Grapefruit, pink or red

1/2 medium

4.3

Fruit

Serving Size

Grams of Fructose

Boysenberries

1 cup

4.6

Tangerine/mandarin orange

1 medium

4.8

Nectarine

1 medium

5.4

Peach

1 medium

5.9

Orange (navel)

1 medium

6.1

Papaya

1/2 medium

6.3

Honeydew

1/8 of med. melon

6.7

Banana

1 medium

7.1

Blueberries

1 cup

7.4

Date (Medjool)

1 medium

7.7

Apple (composite)

1 medium

9.5

Persimmon

1 medium

10.6

Watermelon

1/16 med. melon

11.3

Pear

1 medium

11.8

Raisins

1/4 cup

12.3

Grapes, seedless (green or red)

1 cup

12.4

Mango

1/2 medium

16.2

Apricots, dried

1 cup

16.4

Figs, dried

1 cup

23.0

"Glycemic Index" (GI).. If you don't have a fasting glucose of 80 or less you may be loosing your rapid acting insulin response. If you are pre-diabetic, you have lost it already. Once you loose your rapid insulin response it is advantageous to slow the digestion of carbohydrates by what and how you eat. It is very helpful not to over eat even go a little hungery. (A fasting glucose over 110 means fructose is building up in your cells even if you are not eating fructose. . The glycemic index (GI) is guide to how fast a specific carbohydrate containing food raises blood glucose. Many experts tout a low G.I. But they seem unaware of how adverse dietary fructose is. Pure glucose is given a glycemic index of 100 making it in GI theory the least healthy food. Fructose has by far the lowest GI and so in GI theory is the healthiest food. So fruits and cane sugar in theory are healthier than rice. Nonsense! A Glycemic Index of complete meals (not specific foods) that don't contain fructose or galactose would be a useful guide for folks that do not have low normal glucose levels. Until then, for those with high normal glucose consider the following...
Slow digestion by eating minimally processed whole grains, brans and vegetables. Go a little hungry. Learn to slow stomach emptying. The stomach empties slower when food is solid, warm, contains fat and stomach is not full.

If you exercise several times daily, less insulin is needed for glucose to get into muscles and insulin resistance is less. Lower insulin is healthy. Frequent pulsed isometrics to muscle exhaustion makes this possible for even those who can not do movement exercises.

If these efforts don't keep fasting blood glucose (FBG) well under 110, see your MD for evaluation.

Everyone can reduce fructose ingestion! Wonders will happen and the need for expensive treatments will be dramatically reduced over time. When we were told to stop eating fat in 1975, 40+% of our calories came from fat. We replaced about 1/2 those calories with fructose. The result is a bankrupt health-care system and governments in debt. Strange as it sounds, dietary fructose is a major cause of our economic dilemma. Avoiding dietary fructose is the only health-care reform that will solve our healthcare mess. Besides it saves everyone money that can be better used to solve difficult problems.

Protein needs are (your ideal weight or BASE) times 0.15 equals grams of protein in each of three meals. Grains, beans, milk products low in lactose, meats, etc.. You and world can be healthy without eating animals, fish, birds or what they produce

Essential fatty acids needs are BASE times 0.015 equals teaspoons of SBO (soybean oil) each of three meals.

Starch or glucose needs (avoid fructose and galactose) are BASE times 0.5 equals amount each of three meals. Whole grains are ideal source. If you don't need many calories, wheat or oat bran is ideal way to get benefit of whole grains without the calories.

When you are active you need more glucose and fat to maintain a stable weight.

If you want to reduce body fat... eat your basic food needs and add starch or glucose (no extra fat) to feed the muscle activity. If you only add fat you will burn up your muscle to get glucose. *You can add just protein instead of starch or glucose, but it is expensive and only helpful for those with a high fasting glucose.

Can it really be this simple? Yes but not if a high fructose diet has already triggered a significant elevation of fasting blood glucose.